How long after aerobic exercise do you eat?

[pizza]

A lot of nutrition experts say that to replace glycogen stores, you oughta eat within 15 minutes of finishing exercise because it speeds up recovery.

I've also read that you can really burn off a lot of fat by waiting before eating.

The consensus seems to be that if you're trying to lose weight, it's ok to wait up to 90 minutes before eating - otherwise, eat a high-carbohydrate meal immediately after the exercise.

What is your opinion?

 

[ctenidae]

Seems to me, if you're wanting to burn fat, waiting is better, since it forces your body to turn to stored up slow energy for fuel. Otherwise, eating soon would appear to be fine. As in all things excersise and diet related, I guess it depends on what you want to accomplish.

Me, I avoid excersise whenever possible.

 

[Max]

If you don't eat after exercise, you body will still attempt to replace your glycogen stores. Without fuel replacement, it goes to your muscle fibers and starts tearing them down in an attempt to get fuel. So in a counter-productive scene, you are breaking down the muscular development that you just worked so hard for. Eat within 30 minutes of exercise, and use a mixture of carbohydrate and protein for best results.

If you want to burn fat, the best way is to exercise for long periods of time at a lower aerobic pace, staying away from your lactate threshold. That's why activities like a long day of hiking work so well. 4-8 hours of aerobic work at a moderate pace. If you can break a sweat, but still carry on a conversation, you're doing it right.

 

[pizza]

If you don't eat after exercise, you body will still attempt to replace your glycogen stores. Without fuel replacement, it goes to your muscle fibers and starts tearing them down in an attempt to get fuel. So in a counter-productive scene, you are breaking down the muscular development that you just worked so hard for. Eat within 30 minutes of exercise, and use a mixture of carbohydrate and protein for best results.

If you want to burn fat, the best way is to exercise for long periods of time at a lower aerobic pace, staying away from your lactate threshold. That's why activities like a long day of hiking work so well. 4-8 hours of aerobic work at a moderate pace. If you can break a sweat, but still carry on a conversation, you're doing it right.

Interesting.. So what you're saying is that the body uses muscle as a primary source for replacing glycogen after exercise?

What about the theory of hard workouts (80-90% of MHR) maximizing "afterburn" for the rest of the day?

 

[Max]

Interesting.. So what you're saying is that the body uses muscle as a primary source for replacing glycogen after exercise?

Only if you don't refuel it. The body has to get it from someplace, and without replenishment in the following 15-30 minutes, it starts going into muscle breakdown for the fuel.

It's why you get sore when you hike or exercise for long periods of time. Your body can only store enough glycogen for about 90 minutes of exercise. any more than that and it HAS to get its fuel from someplace. If you don't feed yourself, it attacks the muscle fibers in an attempt to keep you going. The muscle breakdown at that point is when you start feeling the soreness.

What about the theory of hard workouts (80-90% of MHR) maximizing "afterburn" for the rest of the day?

That works great too. But it develops a different part of your cardiovascular system. Fat burning and lactate threshold development occur at differing percentages of maximum HR.

 

[pizza]

Only if you don't refuel it. The body has to get it from someplace, and without replenishment in the following 15-30 minutes, it starts going into muscle breakdown for the fuel.

I had assummed that the glycogen replacement uses fat as the primary fuel..

 

[snowsprite]

I never eat a carb-heavy meal. But I do nibble on some type of food every few hours. Usually fruit, almonds or pumpkin seeds. I also do my damndest never to eat until I'm full. Feeling a little hungry is not a bad thing.

But generally speaking, I would say I wander over and nibble on a snack about 30 min to 1 hour after a hard workout. Immediately following I'm usually not hungry at all.

Sprite